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I always get theOmega-3's and the Omega-6's mixed up...

Monday, September 07, 2009

Omega-3 and omega-6 are types of essential fatty acids – meaning we cannot make them on our own and have to obtain them from our diet. Both are polyunsaturated fatty acids that differ from each other in their chemical structure.

Omega-3 exists in three forms. ALA (alpha-linolenic acid) is found in vegetable sources such as…
flax seed oil
soybean oil
canola oil

Less potent sources are…

walnuts
dairy products
beans
broccoli

Omega-3 is also found in two marine forms. They are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). They are found primarily in cold-water fatty fish such as...
salmon
mackerel
lake trout
herring
sardines
albacore tuna

Omega-6 also exists in several forms. The first is LA (linoleic acid) which is found in…
corn oil
safflower oil
soybean oil
sunflower oil
cottonseed oil

Two other forms of omega-6 are GLA (gamma-linolenic acid) and ARA (arachidonic acid). GLA is also found in plant based oils. ARA is found in many animal based foods.

Omega-6 is essential to health. In fact research has linked an impressive list of health concerns to omega-6. It has been suggested that omega-6 should be used in the treatment of…

anorexia nervosa
ADHD
osteoporosis
diabetes
eye disease
certain skin conditions
allergies
rheumatoid arthritis
tuberculosis
cancer

We have to be very careful though not to ingest too much Omega =-6. The average American diet provides more than 10 times the proper amount of omega-6. Most of us are getting too much of a good thing. Why is that?
Linoleic acid (LA) is found in the primary oil added to most processed foods. (This indicates another reason to limit our eating of processed foods.) It is also found in the often used oils listed above.

Here is another important fact. Our bodies have the ability to convert linoleic acid (as well as alpha-linolenic acid) into longer chain fatty acids which lead to the production of eicosanoids. Eicosanoids depending, on their source, can have positive and negative influences on our bodies. They may…

slow intravascular clotting which helps to prevent heart attacks and strokes.
suppress inflammation preventing us from overreacting to allergens.
dilate blood vessels reducing hypertension and increasing good blood delivery.
control cell growth slowing the rapid growth of cancer cells.
That is the good news. On the other hand they may…
increase blood clotting which leads to heart attack and stroke.
suppress the immune system leaving us more open to infection.
increase cellular growth thereby promoting the growth of cancer cells.
create new blood vessels which can feed cancer cells.


Further studies in the decades that followed brought increased knowledge of the effects of fish oils and especially omega-3 fatty acids. This includes…

reduction of blood pressure
reduction of fat in the blood
positive influence on cholesterol
lowering of triglycerides
reduced risk of sudden cardiac death
reduced risk of coronary heart disease

The first step in achieving a healthy balance is to minimize the use of oils rich in omega-6 fatty acids. Oils such as…

corn
sunflower
safflower
cottonseed
…are high in omega-6. Many margarines, salad dressings and mayonnaise are made from these omega-6 rich oils. Also, many processed foods contain these and similar oils. Check the labels.

The next step is to increase consumption of omega-3 rich foods. ALA (alpha-linolenic acid) is found in many vegetable sources. It is helpful in the reduction of heart related ailments. But it has been shown to lack the potency of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) for heart health.

High consumption of fish oils rich in omega-3 fatty acids has been shown innumerable times to reduce the risk of many heart conditions. So we need to eat more cold-water fatty fish.

Unless you really love fish – like our friends, the Eskimos in the artic circle – it may be difficult to get enough omega-3. Also, high fish consumption raises the risk of metal poisoning – such as mercury.

The third step is to add fish oil supplements to your daily routine. Please get good ones. You don’t want any extra pollutants.


Even after looking all of this info up I know I will still mix them up. At least now I can come back to my Blog to reread it and get confused all over again. emoticon This is a lot of info to remember.

  
  Member Comments About This Blog Post:

SHEEPIEGAL 10/1/2009 11:07AM

    Great blog! Very "keepable." Interested to know your sources... emoticon

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DEFIANTVEGAN 9/8/2009 1:20AM

    Thanks for the info. very informative. emoticon

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DAWNWATERWOMAN 9/7/2009 5:17PM

    thanks for the information. I am sure it will come in handy to all of us who read it. I know I'll be re-reading it for the info again. -Dawn emoticon

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PRNCSSTNKRBLL 9/7/2009 1:26PM

  Thanks for this blog. I just got back from the store getting some Omega 3 supplements because I know I'm not nearly getting the amount I need. I was also told a year or so ago that my C-Reactive Protein level is 4x what it should be, but they couldn't figure out what was the problem. My doctor had told me of a certain supplement to take, but of course it is almost $30 for a two months supply which is way out of my budget. Thankfully now for my money coming in, I was able to get it and the best thing is I was able to get a buy one get one free thing. So two for the price of one. 4 months supply woooooohooo. It is so cool how some people are on the same wave lengths here on Spark People. Awesome!

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SUSAN134 9/7/2009 1:02PM

    Thank you for this excellent breakdown of these essential oils!

I'm not bad with the Omega-3's, but often get confused on the
Omega 6's!

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MAMASUE12244 9/7/2009 12:22PM

    You broke it down beautifully. Going to keep your blog too. emoticon

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I am freezing and it is still summer!

Sunday, September 06, 2009

Here at the Jersey Shore Labor Day Weekend is a HUGE Holiday weekend. It is the last blow out party of the summer. Summer does not officially end for 3 more weeks but for most it is over because school is starting.

One of the reasons it is so big here at the Jersey Shore is because the bennies finally go home and leave us our beaches and roads back to us locals. A beenie is not a nice term but it is used universally down here. You see a bennie is someone from up North, usually Staten Island or any of the 5 New York boros but even our northern New Jerseyites qualify. Our roads and beaches are usually so jammed that many of us locals don't go to the beach until after labor Day. The weather is usually gorgeous as it is still warm and all of the traffic is gone and we can actually find a parking space.

Usually warm is the key word here. Today it has not gotten out of the 60's. It is gloomy and overcast and extremely breezy. It is almost as if we had a hurricane brewing off of the coast, you know how the weather gets then. It is a gloom and doom. Normally I would be in Virginia at my Mom's this weekend. I try to go down in the summer when I can extend it into a long weekend but the reason I did not go down there is the subject of another Blog later on during the week. It is going to have some important info in there worth sharing with everyone.

Anyways I am all bummed out because I had to stay up here. it certainly doesn't help that Mom says it is sunny, warm, and beautiful in Alexandria. The pool area at her condo she says looks packed. Fat lot of good that does me. I am so cold I actually had to shut every single window in the house.

I could go to my Brothers house for a barbecue. They are partying the whole weekend but I am staying home playing catch up. I might as well make this time productive. God knows I have so much to do and yet here I am on Spark People.

I don't think they are swimming in the pool but I am quite sure they are using the jacuzzi. I sure there will be a bonfire tonight just to be warm as everyone sits around still partying. His barbecues go in until the wee hours of the morning. However, # 1 I do not do jacuzzis in public at this size even though it is family and friends # 2 I really need to catch up on my sleep
# 3 I really am freezing. You know I do find that when I stick to my diet and lose weight I do get colder easier and that is a good thing.

Hopefully tomorrow will be warmer and then I will meander over there. I know the party will still be going on as tomorrow is the actual Holiday. Everybody, enjoy your last hoo-rah of the summer and don't drink and drive!

  
  Member Comments About This Blog Post:

WISLNDR 9/8/2009 7:18PM

    I enjoyed reading about the Jersey Shore; I live in a tourist area also and was delighted to see everyone leave yesterday!! The weather here in Wisconsin was very, very nice so I got to go to the beach today; there were perhaps 5 people there this afternoon.

While the weather this weekend was nice, last weekend was horrible. I don't think it got past 60 degrees and it rained and blew. The waves pounded all weekend and the raft at the beach broke free from its chain and drifted in to shore, done for another season!

I hope your weather improves like our did. Enjoy the quiet time! Reclaim your beach!!

(We have a name for the tourists too but it's not printable!!)

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KARVY09 9/8/2009 7:58AM

    Too funny. Here in New England, we have a similar term for all the leaf peepers who show up in October from New York and are generally a menace to society!
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MAMAKNITSSOCKS 9/7/2009 7:43PM

    I am almost jealous of the cold weather, believe it or not! I just got an awesome sweater coat on sale at the Old Navy outlet, and I can't WAIT to wear it. In fact, I wore it today and it was like 72 outside. ;o)

emoticon Can't wait for Autumn!

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LISAMG1220 9/7/2009 9:52AM

    I hope the weather is nicer for you today and you are a little warmer! Have a wonderful day!

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WINGSOFCHANGE 9/6/2009 11:52PM

    Hi Yvonne,
I hope that the weather is nice tomorrow and you venture out and enjoy your day. My favorite time at the Jersey shore was AFTER the 'shoobies' left. Since I'm now in Florida, I can't wait for next month -- when it starts to cool down here. Have a relaxing day tomorrow!
Doreen emoticon emoticon

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BRE2003SB 9/6/2009 9:40PM

    emoticon-Sabrina

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DAWNWATERWOMAN 9/6/2009 9:01PM

    I am so sorry that you're so cold Yvonne. I have noticed, in the past, that when I have lost a significant amount of weight, I have been cold easier too. I am not going to complain though. I'll just buy a sweater and keep on letting go of the pounds. I hope that you are successful getting all of your "things" done. I know that you're busy. I hope that you get to have some FUN on this holiday weekend. Love ya, Dawn emoticon

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JEAN524 9/6/2009 6:33PM

    You have my sympathy. I'm back in pyjamas and bedsocks with an extra blanket at night! Anyone would think it was the middle of winter! emoticon Hope you have a lovely day tomorrow and the weather is a bit kinder. emoticon

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NO_SNOW_BODY 9/6/2009 5:48PM

    It was like that here a couple days ago when we were moving boxes, great weather to move but not to go to the beach. Today it is in the 70's and perfect for working in the hosue.

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RUN2MYDREAMS 9/6/2009 5:48PM

    emoticon being productive & playing catchup. But you also need to take some time for you, ok? emoticon

Go HAVE SOME FUN!

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You can eat well but still stay on your plan and not gain weight!

Saturday, September 05, 2009

Holidays are hard to stay on our diets. That is a given fact. Please do not let the family or neighborhood barbecue be your downfall. You have worked to hard for one moment on the lips to end up forever on the hips. Plan ahead for the extra calories. You still need to be using your Nutrition Tracker, just be it is a Holiday weekend it does not mean your Nutrition Tracker went on vacation without you.

You can always contribute something to the festivities that allows you to "behave." Make something that will WOW the crowd and be shocked that it is still considered diet food.
Try my Shrimp Cous Cous:

In a bowl I will take 2 or 3 big ripe tomatoes and dice them up. I add 1 Tablespoon of olive oil, a handful of shredded fresh basil, salt and pepper and let it marinate on the counter for a few hours so the juices break down from the tomatoes.

When I am ready to make the meal I prepare the cous cous according to directions. In a separate non-stick fry pan I will use another 1 Tablespoon of olive oil and mince up about 6 cloves of garlic and sauté till translucent. Then I will throw in a pound of cleaned shrimp and cook till they turn pink.

When all is done which is like less than 15 mins. ( it takes 15 mins. for the cous cous to absorb the water or broth you use and I cook the shrimp while it is doing that) all you do is mix the cous cous, shrimp ,and marinated tomato mixture and you have one scrumptious and light meal. Everyone raves about this dish and it is so simple to make.

Sometimes I will finish off the dish with some crumbled feta cheese. YUMMY!

If you do not eat seafood you could substitute chicken but I love it with the shrimp.

Another healthy option and a crowd pleaser is Tabouli, it is a grain salad that can also serve as a main course dish for you.. There are so many recipes out there. All you do is make the bulgar according to the package. You only have to boil the water and then take it off the burner and throw the bulgar in to absorb the liquid. There is no cooking involved.

Chop up a couple of juicy tomatoes, slice up some scallions, crush in some raw garlic, and lots of chopped fresh parsley. Mix with olive oil and lemon juice. You can even make it extra decadent but still healthy by adding crumbled Feta cheese on it. My family always request I make this to bring.

You could also add chickpeas to the salad or sliced seeded cucumber. I like it just as I wrote above.

Another healthy option for a barbecue is a nice big fruit salad. You can get extra fancy and carve out a watermelon boat or just use a big bowl. Use watermelon, pineapple, blueberries, cantaloupe balls, any other kind of melon balls, or any fruit you want to add. You can't possibly gain weight eating that for dessert.

Think about it. Plan ahead, part of this journey we are on is planning out our meals. Do not let a Holiday weekend change that for you.

Everyone have a safe Labor Day weekend. Be extra careful with all of the

emoticon crazies out there. The roods will be full of them.

emoticon emoticon emoticon emoticon

  
  Member Comments About This Blog Post:

WINGSOFCHANGE 9/6/2009 11:56PM

    Hi,
Your shrimp cous cous sounds delicious! I think that we'll have it this week. Thanks for the recipe.
emoticon emoticon

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DEFIANTVEGAN 9/6/2009 5:13PM

    emoticon Recipes. emoticon

Love Cous cous and Tabouleh. Im so emoticon now. emoticon

You made me laugh when you said: "one moment on the lips to end up forever on the hips."

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LEAN-N-LEXY 9/6/2009 11:28AM

    I always add a tablespoon or two of fresh chopped mint to my tabouleh salad. My Lebanese friends passed that suggestion on to me.

I love the shrimp couscous recipe! emoticon

Have a great holiday. emoticon

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WISLNDR 9/5/2009 6:52PM

    I liked your recipe suggestions. I'm on my way out to a neighborhood barbecue with my big salad to share and my fresh zucchini to put on the barbecue. It's about being with people you love, not how much you can eat!!

Have a great weekend!!



emoticon

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SUNBEAMJANEAL 9/5/2009 6:17PM

    Good ideas, Yvonne. On a holiday morning, I usually estimate my "festive food" and portion sizes before I go to the party. That was I have an idea of what I can "afford" to eat and how many calories I can play around with. That seems to work for me. Since my hubby and I are throwing the party this time, my Labor Day meal will be BBQ ribs, roasted corn, green beans, rooty tooty fresh and fruity salad, and watermelon...YUM-O!!! Take care and enjoy your holiday.

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DAWNWATERWOMAN 9/5/2009 5:24PM

    Now I am hungry! Thanks for a great blog and some excellent recipes. I am definitely going to give them a whirl. I love shrimp AND cous cous so I will be trying that first. Have a wonderful happy holiday. I am sorry that you didn't get to get to VA to visit your family. Love ya, Dawn

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RUN2MYDREAMS 9/5/2009 2:57PM

    You have such wonderful posts! I will be taking a 2lb bag of shrimp to my friend's this afternoon. We are going steam them. I have some Sesame Garlic sauce/glaze from Iron Chef that I will dip mine in. No fat and only 65 calories for 2tbsps. I do like your idea. While reading your recipe, I thought about adding some green, red or orange peppers to the sautee mixture. Your recipe sounds delic! Thanks for sharing Yvonne!

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SUEWOODARD1 9/5/2009 2:39PM

    emoticon emoticon emoticon

These ideas sound very good......thanks a bunch........

Very good .

emoticon emoticon emoticon

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Let's try a new and fun approach!

Friday, September 04, 2009

I think that we are all competitive to one degree or another. Why not make this weight loss journey we are on a competition with yourself? Try to make yourself better than you were yesterday, Try and complete a new exercise, find and make a new healthy recipe to add to your repertoire, read an article that helps you on your quest to the new you or teaches you something new, reach one of the mini goals you have set up for yourself, etc.

Make this a fun yet healthy transition. You will always come out the winner. Look yourself square in a mirror and tell yourself . " I can do this!" We will all come out winners with this attitude. Now what are you going to do today that will make you a stronger and improved person tomorrow?

  
  Member Comments About This Blog Post:

LISAMG1220 9/7/2009 10:01AM

    Thank you for sharing your wonderful attitude about our journey. You always give words of encouagement when I seriously need it. I have been hum drum lately b/c I have been sick and having troubles at work. I needed this advice very badly. Thanks again my friend! emoticon

Comment edited on: 9/7/2009 10:02:09 AM

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DEBBIELYNN12 9/6/2009 10:03PM

    Loved this message. I am going to bookmark this one and copy it and hang it on my mirror to read every day. Thanks for the message. emoticon

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SUSAN134 9/4/2009 8:48PM

    You betcha! (oh dear, I sound like Sarah Palin). Great inspirational post!

Thank you!!

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YATMAMA 9/4/2009 7:12PM

    There's no add-a-link feature here, so I hope you won't mind pasting the link together if need be. My favorite line of this song says, "I don't have to see the man I've been rising up in me again." Isn't that awesome? We are in NO way doomed to become who we were pre-SP. We are brand new!! Thank you for this uplifting blog.

http://www.youtube.com
/watch?v=2oV4ndllEY8

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DAWNWATERWOMAN 9/4/2009 6:02PM

    Hmmm, what will I do today that will help me be better tomorrow? Hmmmm. I will make a point of sparking my spark friends & sharing some of my good cheer this evening. I might also try to do some extra chair exercises tonight before going to bed. Maybe if I am physically more tired I will be able to sleep better.

Good blog. It definitely has me thinking. I am going to ponder this awhile. Love ya, Dawn

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BRE2003SB 9/4/2009 1:40PM

    Push up!Yes! WE CAN DO IT!!! emoticon

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DYNAMICDEB53 9/4/2009 10:35AM

    another positive blog!! love this challenge!! emoticon

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DEFIANTVEGAN 9/4/2009 10:10AM

    You have such a great attitude and so much energy you will definitely get far with that attitude.

I love your blogs you're on perma-subscribe 24/7 emoticon

emoticon emoticon emoticon emoticon

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CRAVINSUCCESS 9/4/2009 10:08AM

  I love it. You are a great inspirational leader. Thank you! emoticon emoticon

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GIRLTRUCKIN 9/4/2009 8:56AM

    Love the attitude and mindset....Yes, WE all can be winners with this approach.

hugs, Wendy

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RUN2MYDREAMS 9/4/2009 7:42AM

    Your blogs are so great! I love them & look forward to receiving the alert in my email box.
emoticon

Today I will get in a walk so tomorrow my knees will feel better!

Thanks for all you do for the team!

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Let's think about this...

Thursday, September 03, 2009

I went to visit a Spark Page of a new team member for my team, 2010 New Year's Challenge, to welcome her. I was stopped dead in my tracks by her Spark Page. I absolutely loved it! Her opening line is:

If you want something that you've never had, be willing to do something you've never done.

How perfect is that for Spark People! That is not a question this time that is a statement of fact. I thought about that all of the rest of the night. I was up at 1:00 AM trying to catch up on things since I have been busy with my team members posting their weights for our Challenge and I have tons of paperwork to go with that. I have to check it all against when they initially started the Challenge to hand out the Gold Spark Goodie Stars we give out for each 10 pounds they lose.

That statement literally haunted my brain. I could not stop thinking about it. Yes I was exhausted but here I was still working on my computer for the Team and I was happy to do so. I was very tired and I was very cranky as my friend Dawn can attest to because we were IM - ing back and forth around that time. Yes, Dawn was up also taking care of her part of the Team business. But I am so serious about changing my life this time and Spark is the reason I was still up. I was putting my time in because I was helping myself and I was also helping my team mates even though they were all nestled in their cozy beds. This Team we formed is not about losing 50 pounds by January 1st. It is about changing our lives and getting healthy. It is not just about myself I care about doing this but each and everyone of my team mates and we have recently put many things into place to do so to help them accomplish this. My fellow Team Leaders and I have been working very hard and very diligently behind the scenes to do this. Our support system we have set up is incredible along with the other things we have in place within the threads of our Team. I am getting a little off track here but not really because this is all part of what I have been willing to do.

I was writing this Blog so that everyone could think about this great quote and how it applies to them on their new journey in Spark People.

I am willing to do something that I have never done before. I realize now that in order for me to succeed I have to change my whole lifestyle. It is not a diet that is going to make me successful. We all know what happens when we go on diets; we go off them. Therefore I have to change my entire way of thinking and how I eat and relate to food. That is what I am willing to do and what I in the process of doing. You know my by- line, I am a work in progress.

My questions to you my dear friends and you are if you are reading my Blog, you are all so very special to me, to my success and to your fellow Spark Buddy's success; what are you willing to do that you have never done?

emoticon emoticon emoticon emoticon

  
  Member Comments About This Blog Post:

DARA52 9/3/2009 4:29PM

    Really strikes home! I have always been so busy taking care of others and then being so depressed I didn't take care of myself. Never knowing until I began my new lifestyle that taking care of myself was important to my ability to take care of others. My family is so much happier as I come out of the dark and into life. Exercise was my last demon to beat and it is slowly getting walked into the ground. I quit feeling sorry for myself and pushed myself into this wonderful new space. It has been so worth it and with many thanks to you and all other others who offer their support on a daily basis.

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DIFROMWYOMING 9/3/2009 3:06PM

    Wonderful blog! I need reminding that I have to be willing to be a little uncomfortable in this journey. Before SP everything I did was about comfort, except for my size. But eating was for comfort and not challenging myself was for comfort. So far I've been willing to put myself out there which was hard to do, even on SP at first, I've been willing to exercise in public when I was so afraid of that, I was willing to buy a scale for accountability when I hadn't had one in my house for 27 years. Now I need to think what else I'm willing to do. Thanks!

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ANDREA963 9/3/2009 2:57PM

    I popped over on to your page to see how you're doing, and you have this wonderful blog posting. I've read one or two of your blogs before, but really enjoyed this one. I've go the nutrition part down, but am still finding excuses to not exercise on a regular basis. It's just so hard for me mentally! I don't get that part at all. I know I need to do it. I know how to do it for short spurts, but I don't know how to consistently remain committed to doing it. Thanks for the blog, I need to give that statement some serious reflection.

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BUTTERFLYTOUCH 9/3/2009 2:49PM

    Wow, another great blog. This one is going to take some thought! Thats okay it will be worthing it! We are worth it!

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ANGELLACOLE 9/3/2009 2:47PM

    Wow! That quote really strikes a cord with me. I have been trying to explain to people that I am not on a "diet". I keep telling them that I am taking on a healthy lifestyle. At that point I am usually met with a blank stare and another question like, "Yeah, ok, but what diet are you following?" Most people just don't get it!

That's what I love about SparkPeople. Nearly everyone I have "met" here has the this same mindset. Here I am understood and encouraged.

Thanks so much for this blog!

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WINGSOFCHANGE 9/3/2009 2:45PM

    Hi Yvonne,
Once again, a VERY insightful blog. Thank you! That is a great quote and does make you think. I'm going to do whatever it takes to feel better and improve my life! I'm DETERMINED to succeed, no matter how long it takes!! Have a great day-
Doreen emoticon emoticon

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KARVY09 9/3/2009 2:39PM

    Great blog! This statement rings so true, because most of us have heard the adage "Eat less, exercise more." But it's much more than that and you must be willing to do much more in order to make this change in your life permanent.

-I took on the challenge of running a 5K while obese and encouraging others to think about running even if they're big.
-I took a look at my own attitude and my relationship with food and why I overeat.
-I'm willing to try new exercises even if I don't like them, I won't make a snap judgment before trying.
-I'm not accepting easy excuses about why it's "OK" not to exercise this time. "I'm tired," isn't a good excuse. "I'm exhausted," might be.
-I'm reaching out to others about my lifestyle change instead of "dieting in private."
-I'm not willing to ban foods from my life in the name of being healthy.
-I'm learning portion control for real this time. A piece of chocolate cake is great, but do I really need more than a few bites?
-I'm willing to move on from my mistakes, and realize that down days are just that. I'm not doomed to failure.

Thanks for this blog, Yvonne!
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DYNAMICDEB53 9/3/2009 2:34PM

    What an interesting quote, i agree. I have faced this before and climbed a little higher, but honestly never thought about. now here it is written and needs digesting.

Yvonne still have to say this very glad that on as a personal challenge you and Sandra created this team, and more as it morfied into this caring, loving supportive family, you have both worked so hard to make it what it is today. just need you both know the depth of my thanks. I truly love you both and just cant imagine this journey without you and this team. You are both my Spark Angels.

rock on girlfriend!!!!!
emoticon emoticon emoticon emoticon emoticon

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ANDREA0301 9/3/2009 2:30PM

    I am willing to spend my lunch hour reading uplifting blogs such as this in order to constantly remind myself why I am doing this. I will succeed, because I AM worth it.

Keep up the emoticon work! I know your teammates appreciate it, even though it might not be spoken aloud.

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DAWNWATERWOMAN 9/3/2009 2:25PM

    WOW! Your blog is so awesome, it blows me away! Thank you!

I am willing to do anything and everything it takes to change my life and find the good health and happiness that I deserve. I am willing to exercise when I am in pain. I am willing to eat healthy foods when I want junk. I am willing to stay up late trying to motivate my fellow spark members when I am feeling low and just want to hide from the world. I am willing to do ANYTHING and EVERYTHING to be successful here! THIS IS SAVING MY LIFE. I AM WILLING!!!!!!!!!

I love you Yvonne. Thank you for being my friend. Thank you for writing this blog, Dawn emoticon emoticon emoticon emoticon

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